帮助普通人制定自己的越野跑训练计划，顺利完成自己的首个越野赛，乃至首个百公里比赛。传播更多的越野跑知识，将我们之前比赛中学到的经验传播出去，让更多的跑者了解，学习，然后爱上越野跑这项运动。
Podcast Overview
帮助普通人制定自己的越野跑训练计划，顺利完成自己的首个越野赛，乃至首个百公里比赛。传播更多的越野跑知识，将我们之前比赛中学到的经验传播出去，让更多的跑者了解，学习，然后爱上越野跑这项运动。
Language
🇨🇳
Publishing Since
1/28/2024
1 verified contact email on file for 首百计划
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Recent Episodes
July 24, 2026
番外-首百计划 X 宏宏 宏宏的崇礼百公里备赛复盘
<p>本期节目和宏宏一起复盘了她在崇礼168百公里组的备赛与完赛经历。从伤病恢复、目标设定和周期化训练出发，聊到耐力、力量、速度、补给与比赛策略如何共同影响一场百公里比赛，也还原了雨战、泥泞下坡、失温风险以及赛前训练过量等真实教训。</p><p>这既是一场具体的崇礼百公里赛后复盘，也是一份面向普通越野跑者的首百准备指南。我们希望通过成功经验和踩过的坑，帮助正在从50公里向更长距离进阶的跑者，更科学地训练、更灵活地调整目标，并在追求成绩的同时守住身体和安全的底线。</p><p><a class="timestamp">15:01</a></p><p><a class="timestamp">00:00:00</a> 从伤病到首百：目标与四阶段备赛</p><p><a class="timestamp">00:18:15</a> 崇礼百公里实战：成绩与雨战</p><p><a class="timestamp">00:34:31</a> 完成百公里的核心支柱</p><p><a class="timestamp">00:57:00</a> 两个大坑：减量、起跑与强装</p><p><a class="timestamp">01:10:36</a> 越野跑的意义与新手问答</p><br><a href="https://oia.xiaoyuzhoufm.com/player/6a630dd5a3fec224d5a2a578?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false">在小宇宙查看该单集文稿</a>
July 24, 2026
可隆路营实验室＆跑者日历 | 越野跑起跑计划-Vol.02-运动康复的那些事
<p>跑步时脚踝、膝盖不舒服，是正常疲劳，还是身体发出的预警？本期「越野跑起跑计划」邀请运动康复马老师，从足底、跟腱、胫骨前肌到膝关节，梳理跑者常见的损伤问题，并聊聊跑姿、力量训练、拉伸放松和运动康复分别能发挥什么作用。节目最后还分享了几个简单的自测动作，帮助大家初步观察自己的活动度、下肢力线与稳定性。</p><p><a class="timestamp">01:13</a> 认识运动康复马老师：从专业队服务到大众运动康复</p><p><a class="timestamp">08:53</a> 跑者最容易忽视的环节：拉伸、放松与持续恢复</p><p><a class="timestamp">11:08</a> 从足底到跟腱：常见足踝问题与跑姿发力</p><p><a class="timestamp">19:49</a> 跑者的膝关节问题：髂胫束、半月板与康复思路</p><p><a class="timestamp">25:28</a> 居家自测：用深蹲和单腿动作观察活动度与稳定性</p><br><a href="https://oia.xiaoyuzhoufm.com/player/6a630e556356eb2d9be7afbb?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false">在小宇宙查看该单集文稿</a>
July 17, 2026
可隆路营实验室＆跑者日历 | 越野跑起跑计划-Vol.01-从什么是越野跑开始聊起
本期是可隆路营实验室＆跑者日历 | 面向越野跑新手的“越野跑起跑计划”专题第一期。<br>节目从英国丘陵地区的 Fell Running 聊起，并以 Western States 100 的诞生故事介绍现代长距离越野赛事的发展。随后回顾中国越野跑的发展历程，包括西湖跑山赛、TNF100、港百、宁海越野挑战赛、东海云顶跑山赛和香山十攀等代表性赛事与活动。<br>节目中段重点讨论不同越野路况，包括北京防火道、江浙机耕路、新西兰森林小径、济州岛麻绳路和香港麦理浩径的石板台阶。越野跑和路跑的区别不只是路面不同，还涉及天气、导航、补给、节奏、装备和撤退方案等动态决策。<br>装备部分主要介绍越野跑鞋的抓地力、稳定性、鞋码选择和鞋带锁定。节目认为，新手下坡首先面对的通常是心理恐惧，可靠的抓地力和正确的鞋内固定能够让每一步更加可控。盲目购买大一码并不能自动解决顶脚和水泡问题。<br>后半段强调户外安全。保温毯、冲锋衣等装备不仅...<a href="https://www.xiaoyuzhoufm.com/episode/6a59ba606356eb2d9be3fc6f?utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PWFwcGxlcG9kY2FzdF9zaG93bm90ZXMmbXQ9OA%3D%3D">去小宇宙查看完整单集简介</a><br><a href="https://oia.xiaoyuzhoufm.com/player/6a59ba606356eb2d9be3fc6f?openTranscript=true&utm_source=rss&as=cHQ9MTIyNjE5MjQ3JmN0PXJzcyZtdD04&autoOpen=false">在小宇宙查看该单集文稿</a>
29 total episodes available
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